Comparing Nutrients in 1 pound Carrots VS Snacks, rice cakes, brown rice, rye

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, rice cakes, brown rice, rye	8%	9%	83%

Macro Nutrients

	Carrots	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Energy	6.4% 186kcal	60.4% 1751kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	17.8% 17.2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	8.22% 2.63g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	39.8% 6.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	279% 362g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.44% 2.5g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	47.7% 18g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Vitamin A	421% 3787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	101% 5.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.7% 26.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Calcium	15% 150mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	197% 1.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.36mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	587% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	246% 1724mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	21% 313mg	33.3% 499mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	11% 400g	0.83% 31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Snacks, rice cakes, brown rice, rye:

• Raw Carrots have more Vitamin A, 3.8 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, rye.
• While Snacks, rice cakes, brown rice, rye contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 7.2 times more Vitamin B3 and 4.1 times more Vitamin B5 than Raw Carrots.
• Both Raw Carrots and Snacks, rice cakes, brown rice, rye have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Carrots as well as Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Carrots vs Snacks, rice cakes, brown rice, rye:

• Raw Carrots have 1.6 times more Calcium and 13 times more Water than Snacks, rice cakes, brown rice, rye.
• While Snacks, rice cakes, brown rice, rye contain 8.7 times more Copper, 6 times more Iron, 12 times more Magnesium, 20.8 times more Manganese, 10.9 times more Phosphorus, 1.6 times more Sodium and 12.5 times more Zinc than Raw Carrots.
• Both Raw Carrots and Snacks, rice cakes, brown rice, rye have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, rice cakes, brown rice, rye contain 9.4 times more Energy, 15.8 times more Fat, 18.1 times more Saturated Fat, 30 times more Omega 3, 14.9 times more Omega 6, 8.3 times more Carbohydrate, 1.4 times more Fiber and 8.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Snacks, rice cakes, brown rice, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.